115 comments:

Posted this during the last rest day, but thought I would repost for those that missed it (apologize to everyone who has already read this).

I have been putting together a "team roster" of all of the dawgs competing in Sectionals/Regionals this season. The response has been awesome, over 15 people have already submitted their info.

The roster includes what sectional/regional people are competing in and will be update with their results as they roll in. There is also a small profile of each athlete. So far they are mostly basic stats (height, weight, age, started CF, started Big Dawgs, and anything else you want to include) and profile picture. However, it is totally up to you how much/little you want included.

To avoid clogging up the comment board, it is probably best to send this info to me directly at:

erik.luber@gmail.com

That way you can also include a profile picture if you want. The roster can be downloaded at:

Great Day today.. No idea where it came from tho! My back was still very angry with me from yesterday! I was actually going to skip the GHDs but got on it and actually did the best to date full range of motion with both hands! Shocked is more the terms I would use. Also frist time getting 200 over head!

Strange workout today tho, mainly because of so much snow that everything is disrupted here, that I had to jump in as trainer at CF Uppsala session because of that. This left too little time, and I stressed through it a bit too much.

Jerks: 3x80kg, 2x85kg, 1x90kg, 3x85kg, 2x90kg, 0x100kg (f)

Sooo close, just didn't dare to commit and get under the damn bar. Next time.

A. Normally right foot forward had to switch legs today with hip issue. Moved up feeling good but 215 was too much , hence the back off. Stopped after second 3 with other hip not feeling flash.B. Stopped after 4 sets ,felt crap.C. wasnt going to do GHD ,jumped on did it in 10's and felt the best of the 3 100's I have done . PR by 40 sec.

A.100x3,110x2,120x1,115x3,120x2,130x1B. 85,95,105,110,115,115lbs all x 3C. Did not time

I kept the push jerk lower than my Pr as my left shoulder is still annoying me. My front squats have improved a lot. My pr in December was 120lbs, so this is a big improvement. The GHD drove me nuts today. I had to fix my feet after ever second rep cuz I fly out of it and our new machine's foot holds are bigger. I tried both and fiddled forever, wasted way too much time, FRUSTRATED. I am not sure what to do about this other than land on my head every so often.

Early marchhspu/chin up- 5:30- chins break vertical plane and unbroken, first set if hspu were unbroken then next 2 sets broken. Run- 14:14- breathing/endurance felt good but slow time due to fighting a cramp in right leg for last 4 of 7.5 laps.. Bananas and mustard for cramps... Any other suggestions?

Lulu, Thanks for your input last night. Sometimes I just need to here it from another hard training individual. So with the help of Lulu's sage suggestion I am taking some rest today.

I already had defaulted to "grind-through" mode this morning and did the first WOD. But I was unmotivated and slow feeling. My dip in the split jerks felt slow and had no pop. So I am going to go ahead and rest the rest of the day. If I had been smart and planned out only doing one WOD, I would have gone with the running since that is my weaker area. But again, I was going to try to slog through both and didn't plan for only one WOD.

My problem with my split jerks is my confidence.. I need to get more confident of having heavy weight above my head. I think I could have lifted heavier but towards the end I felt much more confident. I am looking forward to doing these again to see how much I can do!

Lower back was super tight so took it a little easier on the front squats and the GHD situps.

Good for you Marie for listening to your body and giving it a break! I think your body with thank you for this later :)

After an easy opening set of 8, my HSPUs were down to 2s and 3s the rest of the way with about :30 rest in between - this is the only movement that seems to suffer when I put on weight. PUs were fast and unbroken. I performed Part 2 on the AirDyne, subbing 5 miles for the 3k.

Had to reverse WODs due to time issues. Decided to test knee today with the runs:Well the good thing is i ran and my right knee felt pretty good once i got into the groove, the bad thing is my damn left calf is doing its usual thing and so tight that i had to stop after the round of 3minutes. I am encouraged that i can actually run on right knee but very discouraged by me stupid left calf. At least i can start putting a short run into my warm ups and hopefully my frickn calf will get used to it... crap.

Jerks felt good. All from front rack. Only did 4 sets of front squats, on the last set at 300 my hip flexor felt tight after so I played it safe. GHD situps were significantly easier this time. Had room to go faster. Went easier than I had to on the first 50.

NotesA. A little light for the first set of 3. Was definitely catching the weight a little too high and need to have my back leg further back. Also need to work on pushing under the bar better/faster and not muscling the weight up.B. These felt pretty good and didn't bother the knee at all so I kept it fairly safe and didn't push for too much in terms of loads.C. Faster than the last time I did this by about 20 seconds, but last time was with less rest (after DB split squats). Still about 20 seconds off my fastest time, but that was when I was 100% fresh. Got through 60 Unbroken and then sets of 10.

Not sure if I want to use the Vibrams for Part II. I used them for the sprint WOD we did a little bit ago and that made my feet ache for a day or two...decisions, decisions.

A - 155/165/175/165/175/185 185 is a PB for my new shoulder. Lots of reps in warm-up. Built confidence in landing and OH lockout.B - 199/219/234/244/244 Back was smoked. Tough to stay tall out of the bottom.C - 4:21 - fuck

You have muted hip function, knees come too forward on your initial dip and drive and hips aren't engaged. You're basically jumping with knee extension only. Weight is way far out in front when overhead and your bodyweight is almost solely on your front leg.

Drill your split position and work on stability. Get comfortable in your split... and practice... then practice some more. You need to get lower. Try to hollow out your midline when overhead too. You have the capacity to put A LOT more overhead. You just to need to get rid of those power leakages and get that capacity into the bar.

Jerks felt heavy, failed my first attempt at 225 but got mad and retried after 30 sec. I had to do my GHDs between teh first 3 sets and the last 3- messed me up.

First time with GHD Situps to 100. First 50 was easy with 1 break at 25 - then my lower back started cramping up adn I had to break into 10s and 5s. Does anyone else have this problem with lower back cramping in GHD situps?

Front squats were hard with sore lower back- had to widen my stance and keep my body more vertical to pull it off.

Running went surprisingly well given I have a terrible cold. Wind wasn't bad - legs were hurting.

A. Split Jerk - 3(205),2(215),1(225),3(225),2(235),1(245) Went for 260 to make PR but No:Go TodayB. Front Squat - 205,225,235,245(PR),235; Last two Sets I felt my back round a little on the last rep of each.C. 6:10 First time actually

Part 2: Felt stiff before the run, did some drills and felt a lot better. Run went very well. I'm finally getting more comfortable running. For as long as I can remember it's always been my breathing that's limited me and today I felt my legs wanting to give first.

Done on a 1-mile hilly loop.

4 miles @ 31:35; kept the sprint up until 32:00

For some reason everytime I started my 90%s it was a steep part of the loop.

A SJ: 60/80/100/80/90/110kg (242#) - The last rep was solid.B FS: 80/100/110/120kg (264#) - Tough, lower back is toast, stopped on 4th set. Percentages were high that I was going to pull something on the last set.C: 4:11 - Both Hands

30 minute rest

3.85 miles - The 90% was at a 6:20 pace.

Notes: I didn't push the weights real hard tonight. My body is beat up. It is going to be the busiest day of the month for me tomorrow and I just noticed tomorrow is not a rest day. *sigh*

Notes:Redid 120 because I really wanted to feel aggressive and get under it and the second attempt felt awesome. Pr is 125 and I could have easily gone higher today. The squats on the other hand were horribly hard and had to cut to 3 sets due to time. GHD first time doing 100 and goal was sub six... Just made it!Runs: 50% at 5.5 and 90% 8.0-9.4Felt fantastic!!!

Part 2Middle of this set I realized I have not run over approx. 20 minutes in the last 10 years or so when I did a "fun" 10km. So needless to say this was good for me. Actually felt pretty relaxed, I liked the 1:1 ratio and the 50% recovery set. I felt like I could push relatively hard on the 90% set, although because this is the first run this winter, I would say I was not quite hitting 90%. Anyway, worked on pose and felt really good. My calves are majorly fucked however. Contemplated ditching the last set because the calves were starting to tighten up so much, tomorrow I will not be walking with any sort of ease. Did these as out and back for each interval. There is probably a slight grade increase on the path I used, but I was able to finish the set on my way back each time a bit further.

Part 1.A. 185(3)/205(2)/225(1)PR/195(3)/215(2)/235(f)B. 185(3)/155(3)/155(3)/155(3)/155(3)C. 4:36-PR by a lot

Notes: A. Split Jerks have gotten much better. I think I could have gotten 235 with another attempt but I was short on timeB. I cut the load down on front squats because my R knee is hurting pretty badC. Did 50 in 1:26 then quick 5's after that.

Part 2.Done on treadmill with 1 degree incline. All 50% at 5mph, all 90% at 9mph. Felt good, lots of sweating. Love running!

Late MarcherA. all regular push jerks, due to lack of competence/ease of injury I seem to have with split jerks; 135x3, 165x2, 185x1, 155x3, 175x2, 195x1(pr)B. 135x3, 165x3, 185x3, 195x3, 205x1C. 5:06 was shooting for sub 5 but a PR nonetheless.

Didn't have time to rest long today, so after about 10 minutes of stretching and hydrating, did part 2 on a treadmill. Stayed true to the prescribed time and intensity for a total distance of 3.84 miles. I was absolutely smoked after that, probably from jumping right into it, but a good day regardless. Thanks coach

No part 1 today, last WOD wrecked me. Been icing lower back all day. Tried picking up a barbell but realized very quickly this would be a bad idea.

Part 2. Was good to run again, but painful. Legs felt like they were 20 pounds heavier. Really had to dig in for the ladder on the way down. Couldn't resist giving the GHD sit ups a go 10 minutes after. Made it to 50 after 2:33 then shut it down.

Hey Brett,Hmmm...I'm wondering if doing those intervals twice is karma for not letting me try that second single for the split jerk!!!!

Part 1

Did most of part 1 in a training session with Brett

A. 125x3/135x2/145x1 130x3/140x1,f (bar dropped behind)/ 150 f,f (caught bar forward on the 1st and lost it and lost it behind on the 2nd attempt...arms were done)

B. Front Squat was awful...lower back so tight and fatigued!!! Great job to everyone who was actually able to 'show up' for the front squat. Didn't get anywhere near 3rm...Oh well...

115x3/125x3/135x3/135x3 (thought 140 was on the bar here!!!)/145 f/ dropped to 140 f. Between last two attempts had to strip the bar down to 75# before I felt as though I could clean it and rack it.

C. 4:01 thx for strategy here Brett.

Part 2

3.75miles

Did this in the evening so went to OPT and ran on the treadmill. Think my 50% pace was pretty accurate, but could have probably pushed a little harder on the 90% for the first 2 sets. by the 300m round my back was screaming!!!!

My lower back is done! Not sure I'll be able to carry my 6 yr olds hockey bag for him tomorrow or sit while watching his game!!!!

Notes: Good day...set PR on 3 rep FS and 100 GHDs and tied PR on SJ. Had 265 to nose level and I freaked out and lost focus. Just like the snatch, need to gain confidence pushing/pulling under the bar. Strong enough on the drive to put 300 overhead, but technique/confidence is not there.

Tweaked L Hip Flexor when my R foot slipped during last few GHDs and I pulled extra hard on the L side to compensate. Tried to loosen up for the runs, but no luck. Trigger point and some ice will feel good. If its better, I will do the runs as a double tomorrow.Brandon

Early Marcher:Part 1: 12:49 PU's Unbroken. HSPU's very broken. Worked on kipping HSPU's because I need every advantage when it comes to HSPU's. HSPU's have got to be my worst movement.Part 2: 11:50 Ran outside, dodging traffic.

HSPU caught me off guard, usually I am pretty good at them but they got to me quick. All were strict but broken. 15-10-5 for the first round and then 5's every round after that. Pull ups felt good but broken.

I was pleasantly surprised with the run. I havent done too much running but didnt seem to get winded. My legs kept wanting to lock up though for some reason.

3rd time ever doing HSPU, very strict finally got the head to the ground (shoulder flexibility was limited) went 8-5-3-2-2 for first round, and I basically just got up and did 20 Chin-ups everytime I hit muscle failure on the HSPU....after the first round it was pretty much 2's and 3's. Usually getting between 5-7, then knocking out 20 chins, all chins were UB. Total working time: 15:34, probably got around 55-60 HSPU total, and 100 Chin-Ups. Tough ass workout. Arms were super pumped up after this, it was sweet.

Rest 30 mins:

12mins DU practice (Running is not a problem for me, especially not 3k, but DU's are so I did the equivelent time a 3k would take me in DU's). Got around 180, singles in between for "rest". Found I do way better when not looking in a mirror.

1st 16 minutes was brutal as my hips and back were dying but I felt really good once I turned around and made my way back to the compound. Followed the old 5K run route and actually ran past it there and back so I probably covered close to 6K. This is the most I've run since we did this back in the summer and the first time I've run outside since I was in B.C. back in early August. My feet and calves will be pleased tomorrow...

Early Marchin...I'm March 13-14 so I am doing whichever plays the most to my weaknesses...in this case, part 2 exploits my single biggest weakness.

Part 1: 6:34. Felt pretty good. HSPU got pretty broken towards the end, all were forehead to floor. Only broke on the 30 set of pull ups.

Part 2: I really don't have that great of a "course" to run on. I ran approximately 2 miles in 15:38. Pretty embarrassing, but anything over 800m crushes me, I'm just not a runner, no matter how hard I try. I was really feeling all the deadlifts from yesterday in my legs and lower back.